Friday is “Bring a Friend” in all the classes. Bring that friend you have been trying to get started at MPCF free of charge. If they sign up for the On-ramp, you will receive 50% off your next month!
Rest Day
Competitors Class:
1730-1900
Competitors class is for those members that want to take their CrossFit to the next level. All MP members are welcome to join this class. WOD’s for this class will not be posted on the website the night before. When coming to this class, you will be expected to have a basic knowledge of all CrossFit movements. Ideally, you are familiar with and can be responsible for your own scaling, if necessary. Those that chose to attend this class, please come prepared for any movement/exercise that can be found in CrossFit. There will be brief warm-up instruction, but basic knowledge is the responsibility of the athlete. Attendees will be encouraged to FULLY participate in whatever is programmed. This class is fast paced, demanding, and challenging. You will experience both success and frustration; but your skill level, strength, speed, etc will grow exponentially!
Endurance WOD:
Choose a sport:
Run: 600m, rest 3 minutes x 4
Row: 800m, rest 3 minutes x 4
Bike: 1800m, rest 3 minutes x 4
Swim: 150m/yd, rest 3 minutes x 4
Flexibility:
Eye of the Neddle – 1:30/side
Twisted Monkey – 1:30/side
Pigeon – 1:30/side
Reclined Spinal Twist – 1:30/side
Post total sprint time and experiences to comments
That looks like a great idea!
SWOD: Hang Power Clean- 2 @ 275#
10# PR
CWOD: w/ speedy- 17:00
I am not a good swimmer. I am quite tired. Tara did a fantastic job on all of it. I was the slow one today. I was practicing not drowning.
WOD 1:
6@ 215
4@245
Felt good at first, but by the time Igot to the 2’s, my grip was toast from yesterday.
WOD 2:
Team “Jammy”
14:15 Rx
Swimming is tiring! Forgot just how much it was.
Shadowed Ja in team Jammy
Swam all the meters! High five !
On HPC
6@ 103# and 113#
4 @ 123
Too slow to get through the rest
Hang Pwr Cleans
95 x 6
115 x 6
135 x 4
155 x 4
165 x 2
175 x 2
Swam and didn’t drown. Swimming is a lot easier in my mind apparently…. need goggles for sure next time, my eyes are still burning!! Also used the 55 lbs KB, thanks Kelsey! Haha